Neutral Grip Chin-up
Builds your lats, biceps and pulling strength. Better pulling strength carries over to many gym lifts and body control.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand beneath the neutral-grip pull-up bar and grasp the parallel handles with your palms facing each other, hands shoulder-width apart.
- 02
Brace your core and pull your shoulder blades down and back before the pull, keeping your body straight and your legs together or lightly crossed.
- 03
Pull yourself up by driving your elbows down and back until your chin rises above the level of the handles and you feel a strong squeeze in your back.
- 04
Lower yourself under control to a full extension, keeping your shoulders down and avoiding any body swinging.
Beginner's guide
§ 03 · GuideBuilds your lats, biceps and pulling strength. Better pulling strength carries over to many gym lifts and body control.
You should feel it in your lats and around your shoulder blades. It should not be felt mainly in your hands, neck or lower back.
A common mistake is using body swing for momentum. Brace your core, set your shoulder blades down before pulling and lower under control.
How to get started at the gym
§ 04 · SisuLiftNeutral Grip Chin-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your chest up and avoid swinging your hips to keep each rep strict. If your grip gives out, use chalk or an assistance resistance band to maintain proper technique.
A great bodyweight exercise for building the lats and upper back strength with a neutral grip.
More exercises: Back
§ 06 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.